Short meditation exercise for more focus - in just 45 seconds!

Working from home can be quite a challenge!

In recent years, working from home has become increasingly popular. Due to the COVID-19 crisis, we have all been working from home (en masse) and it’s been quite a challenge. With the kids "having fun" in the background, the dirty laundry keeping an eye on you, and the many Zoom sessions, sometimes focus is nowhere to be found.

It can be quite overwhelming at times. Not just the working from home bit, but every part of life. The current pandemic has had a large impact on us, but for many people stress was already lurking around every corner. The social norm in our society is to keep going and keep performing until we literally drop (read: get a burnout).

Meditation is like a break

For many people, meditation has proven to be a great way to hit the pause button. The yoga studios and meditation centers are sprouting like mushrooms and our app has already introduced hundreds of thousands of people to the power of meditation.

It gives peace and space. In a world that is under pressure (literally and figuratively), meditation is a tool to find peace within yourself. So you can let the stress, thoughts, ideas and worries slip away momentarily and don't have to do anything about it.

45 second meditation

The great thing about meditation is that anyone can do it, anytime, anywhere. If you want to experience a deep connection and awareness you will need to meditate for a long time (for example half an hour), but you can also select a shorter route. Take a 45 second meditation break, just enough to experience more peace and focus.

1. Close your eyes

This literally shuts you off from the outside world and "requires" you to look for your inner self and use your other senses.

2. Focus on your breathing 

Bring your attention to the air going in and out through your nose. You don't have to start breathing differently; just focus on how it feels. All you need are a few inhalations and exhalations.

3. Focus on your body

Continue to breathe slowly and bring your focus to your body. What sensations do you feel in your body? Are you cold? Warm? Is there any pain or itching? You don't have to judge, just observe.

4. Return 

Inhale and exhale one more time and slowly open your eyes. Return to the here and now, calmly and without haste, and go on with your day.

Short guided meditations

You can do this meditation break as often as you like. It’s a way to take short breaks from what you were doing and a little bit of time to regain focus. If you find it difficult to meditate by yourself, try a guided meditation.

The Meditation Moments app contains various short guided meditations (starting at 3 minutes) for you to enjoy. A guided meditation is a meditation comprising music and a voice that guides you through the meditation. It will help you to focus on the voice while meditating, so you can relax more easily and remain focused.